Continuous Glucose Monitors (CGM) and PCOS: How Tracking Your Blood Sugar Can Help with Insulin Resistance

Why blood sugar balance matters for PCOS

If you’re living with PCOS, you’ve probably heard the term insulin resistance more than once. Around 70–80% of women with PCOS have some degree of insulin resistance, even if blood sugar or HbA1c results are within the “normal” range.

Insulin is a hormone made by your pancreas. Its job is to help move glucose from your bloodstream into your cells for energy. When cells become less responsive to insulin, your body compensates by producing more of it. Over time, high insulin levels can contribute to weight gain (especially around the middle), increase androgen (testosterone) production, and make symptoms like acne, cravings, fatigue and irregular cycles worse.

That’s why supporting insulin sensitivity, how well your cells respond to insulin, is such a key part of managing PCOS symptoms and improving long-term health. You can learn more about what to eat to reverse insulin resistance in this post.

The problem with standard blood sugar testing

Traditional blood tests, such as fasting glucose or HbA1c, only offer a snapshot in time. They don’t show how your blood sugar behaves throughout the day, how it rises and falls after meals, stress, sleep disruption, or exercise.

Two women could have identical HbA1c levels but completely different daily blood sugar patterns. One might have steady glucose throughout the day, while another experiences repeated spikes and crashes after certain meals. Those swings can drive fatigue, cravings, mood dips, and hormonal imbalance, yet go undetected in standard testing.

This is where continuous glucose monitoring (CGM) comes in.

What is a CGM?

A continuous glucose monitor (CGM) is a small wearable sensor that measures your glucose levels throughout the day and night. The Lingo device, which I offer as an optional add-on with a discount for clients, uses a tiny filament under the skin to measure glucose in real time, with readings sent directly to an app on your phone.

You can see exactly how your body responds to different foods, meals, workouts, stress, and even sleep. The Lingo app then translates that data into clear, personalised insights to help you build better habits and improve glucose control over time.

Why use a CGM if you have PCOS?

Women with PCOS symptoms often struggle with unpredictable energy, cravings, and stubborn weight gain, even when eating what seems like a balanced diet. A CGM can reveal what’s really going on beneath the surface.

Here’s how it can help:

1. 

Identify your unique glucose responses

Everyone’s response to food is different. A banana might barely nudge one person’s glucose, while another experiences a sharp rise followed by an energy crash. With a CGM, you can see these responses in real time and spot patterns.

This helps you make data-driven adjustments to meals, for example, pairing carbs with protein or fibre, adjusting portion sizes, or changing meal timing to keep glucose more stable.

2. 

Improve energy and reduce cravings

When blood sugar spikes and crashes repeatedly, it triggers hunger and cravings (especially for quick carbs and sugar). By learning which foods or meal combinations keep your glucose steady, you can reduce those rollercoaster effects and support more consistent energy through the day.

Many of my clients find that stabilising blood sugar also helps with mood swings, PMS symptoms, and the afternoon energy slump. Learn more about how stress affects hormone balance and PCOS here.

3. 

Support healthy weight and metabolism

Chronic high insulin makes it harder for your body to use stored fat for fuel. By improving insulin sensitivity through better glucose control, your metabolism works more efficiently, helping to support healthy weight management over time.

Small, consistent changes such as eating balanced meals, walking after eating, prioritising sleep, and managing stress can all be tracked and reinforced through your CGM feedback.

4. 

See how lifestyle factors affect your hormones

CGMs don’t just measure food responses, they show how stress, poor sleep, or skipping meals can impact glucose balance. Many women with PCOS find that stress hormones (like cortisol) raise blood sugar even without food.

Seeing this in real time helps build awareness and reinforces the importance of recovery, rest, and balanced eating for hormone health.

How I use CGM in my PCOS programmes

I offer the Lingo CGM device as an optional add-on with discount for clients who want deeper insight into their metabolism. During the tracking period (usually two to four weeks), we look at:

• Daily glucose patterns and spikes

• Responses to common meals and snacks

• Meal timing, stress, and sleep effects

• Practical adjustments to support steadier energy and hormone balance

You’ll learn how to interpret your data, what patterns to look for, and how to use the insights to make sustainable nutrition and lifestyle changes.

The goal isn’t perfection, it’s awareness. The CGM simply gives you feedback so you can make informed choices that support your body’s natural rhythm and hormone balance.

What the research says

Evidence supports the use of CGMs for improving metabolic awareness and glucose control, particularly for those with insulin resistance or metabolic risk factors.

A 2025 study published in Frontiers in Endocrinology here, found that CGM use improved dietary awareness, promoted behaviour change, and reduced post-meal glucose spikes, even in non-diabetic adults. Other research shows that real-time feedback helps people make more mindful food and exercise choices, leading to improved insulin sensitivity over time.

While CGMs aren’t a medical diagnostic tool for PCOS, they can be a powerful educational resource for understanding your unique glucose responses and taking a functional nutrition approach to hormone support.

Things to keep in mind

• CGMs are not essential for everyone, you can achieve excellent blood sugar balance without one through mindful eating, balanced meals, and lifestyle changes.

• However, if you’re data-driven, curious, or find it hard to connect symptoms with specific foods, a CGM can accelerate your progress by showing exactly what your body needs.

• The Lingo device is designed for wellness use, not medical diagnosis, and is available as an optional upgrade during your programme for an additional cost.

Key takeaways

• Insulin resistance plays a major role in PCOS symptoms and long-term metabolic health.

• A continuous glucose monitor like Lingo helps you see real-time glucose patterns and understand how food, stress, sleep, and exercise affect your blood sugar.

• The goal isn’t restriction, it’s personal insight that helps you make smarter choices for energy, hormones, and metabolism.

• With the right guidance, small adjustments can create steady progress and more predictable results.

If you’re ready to understand your body better

If you’re interested in using a CGM alongside personalised nutrition support, this can be added to your 12-week PCOS Hormone Shift Method or your 1:1 consultations.

You’ll learn how to interpret your readings, build balanced meals, and improve your insulin sensitivity step by step.

Find out more about working with me here.

Disclaimer: The information provided is for educational and informational purposes only and should not be considered medical advice. While I provide guidance based on my expertise as a BANT registered nutritionist and health coach, all health-related decisions should be made in consultation with your GP, specialist, or healthcare provider. Any changes to medication, supplements, or treatment plans should only be made under the supervision of a qualified medical professional. The suggestions outlined are intended to support general well-being and do not replace medical treatment or diagnosis. Always consult a healthcare professional before making significant lifestyle or dietary changes.